WOD

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

Into…

3 SETS

10 Scap Pull-Ups

12 Empty Barbell (or PVC) Kang Squats

14 Tuck-Ups

Strength

Back Squat (2RM)

EVERY 1:30 X 10 Sets

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

5 Back Squat 135/95 | (95/65)

10 Toes to Bar

15 Push Ups

(Score is Rounds and Reps)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

Into…

3 SETS

10 Scap Pull-Ups

12 Empty Barbell (or PVC) Kang Squats

14 Tuck-Ups

Strength

Back Squat (2RM)

EVERY 1:30 X 10 Sets

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

5 Back Squat 135/95 | (95/65)

10 Toes to Bar

15 Push Ups

(Score is Rounds and Reps)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 SETS

25ft Toe Walks

25ft Heel Grabs

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

Into…

2 SETS

10 Slam Ball Alt. Reverse Lunges

10 Wall Balls

10 Up-Downs

Into…

400m Group Run

Workout

Metcon (Time)

FOR TIME*

40 Wall Balls (30/20)|(20/10)

30 Burpees

20 Box Step-Up (30/24)|(24/20)

5 Wall Walks

1 Mile Run

5 Wall Walks

20 Box Step-Up

30 Burpees

40 Wall Balls

*Weight vest optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf and Plantar Smash

(No Measure)

BLK LBL Fitness Club – Virtual CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

25ft Toe Walks

25ft Heel Grabs

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

Into…

2 SETS

10 Slam Ball Alt. Reverse Lunges

10 Wall Balls

10 Up-Downs

Into…

400m Group Run

Workout

Metcon (Time)

FOR TIME*

40 Wall Balls (30/20)|(20/10)

30 Burpees

20 Box Step-Up (30/24)|(24/20)

5 Wall Walks

1 Mile Run

5 Wall Walks

20 Box Step-Up

30 Burpees

40 Wall Balls

*Weight vest optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf and Plantar Smash

(No Measure)

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 SETS

1:00 Single or Double Unders

10 Plank to Pike w/ :01 Hold in Pike

10 Hollow Rocks

:30 Front Rack Alt. Elbow Punches

5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…

2-3 SETS x 10 Passes / Each Arm

Strength

Shoulder Press (2RM)

EVERY 1:30 X 10 Sets

Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (5 Rounds for reps)

5 SETS

ON A 2:30 RUNNING CLOCK…

8 Strict Press (95/65)|(65/45)

10 Hang Clean and Jerks

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is DU in each round)